73: Q&A: How to Build Up a Workout Routine, Supplements, Consistency Hacks and more!
Q&A: How to Build Up a Workout Routine, Supplements, Consistency Hacks and More!
Building a workout routine that sticks? Get answers to your biggest fitness questions about supplements, consistency hacks, injury recovery, and how to know if you're doing too much (or not enough) at the gym.
Are you doing too much at the gym? Not enough? Should you be taking creatine, or is that just for bodybuilders? And how the hell are you supposed to stay consistent when life keeps getting in the way?
If you've been asking yourself these questions (or literally any fitness question), you're going to love this week's episode of the Broads podcast. Tara teams up with her hype woman Emily to tackle your most pressing fitness questions in a no-BS Q&A session.
From building a workout routine that actually sticks to the truth about supplements, staying consistent when motivation fades, and bouncing back from injuries, they're covering it all. Plus, Tara drops her number one mindset shift that will completely change how you approach fitness.
Ready for some practical tips, surprising truths, and a little tough love? Let's dive in.
How to Build a Workout Routine That Actually Sticks
Let's start with the big one: how do you build a workout routine that you'll actually stick to long-term?
Here's the truth that nobody wants to hear: perfection isn't the goal. In fact, chasing perfection is probably why you keep falling off track.
The best workout routine isn't the one that's scientifically optimal on paper. It's the one you'll actually do consistently. That means:
1. Start with what's realistic for your actual life
Don't plan to work out six days a week if you've been sedentary for months. Don't commit to 5 AM workouts if you're not a morning person. Be honest about what you can realistically maintain given your schedule, energy levels, and life circumstances.
Start with 2-3 days per week if that's what feels doable. You can always add more later. Building consistency with a "too easy" routine is way better than burning out on an ambitious one.
2. Choose exercises you don't completely hate
You don't have to love every single exercise, but if you dread your entire workout, you're not going to stick with it. Find a training style that feels good for you, whether that's traditional strength training, bodyweight exercises, or something else entirely.
The goal is to build momentum and consistency first. You can optimize later.
3. Have a plan, but build in flexibility
Following a structured program is important (more on this later), but life happens. You miss a workout? Move it to another day or just pick up where you left off. Your workout doesn't go as planned? Adjust on the fly. Progress isn't linear, and your routine needs to have some wiggle room.
Are You Doing Too Much or Not Enough?
This is one of the most common questions people ask, and the answer is: it depends.
Signs you might be doing too much:
You're constantly sore and never feel recovered
Your performance is declining instead of improving
You're exhausted all the time
You're getting sick frequently
You've lost your period (for women)
You dread working out instead of looking forward to it
Signs you might not be doing enough:
You never feel challenged in your workouts
You're not progressively overloading (adding weight, reps, or intensity over time)
You're not following a structured program
You're doing the same workouts you did six months ago with no progression
You're not seeing any results despite being consistent
The sweet spot is working hard enough to challenge your body and create adaptation, but not so hard that you can't recover. For most people, 3-5 days of strength training per week with adequate rest and recovery is the optimal range.
The Real Deal About Creatine (It's Not Just for Bodybuilders)
Let's clear up some misconceptions about creatine because this supplement gets a bad rap for no good reason.
What creatine actually does:
Creatine helps your muscles produce energy during high-intensity exercise. It supports strength, power, and muscle growth. It's also been shown to improve recovery and may even have cognitive benefits.
Who should take it?
Pretty much anyone who's strength training and wants to optimize their performance and results. It's not just for bodybuilders or men. Women benefit from creatine too.
How to take it:
3-5 grams per day, every day. Mix it with water, coffee, your protein shake, whatever. Timing doesn't really matter. Just be consistent.
Will it make you bloated or bulky?
No. You might notice a slight increase in water weight initially because creatine pulls water into your muscle cells (which is actually beneficial), but it's not going to make you bloated or bulky. Creatine doesn't build muscle on its own, it just helps you train harder, which can lead to better results.
If you're serious about your training and want to maximize your results, creatine is one of the few supplements that's actually worth taking.
Consistency Hacks: How to Stay on Track When Life Gets Busy
Consistency is the real secret to results, but how do you stay consistent when motivation fades, life gets chaotic, and Netflix is calling your name?
1. Make it stupid easy to start
Lower the barrier to entry as much as possible. Lay out your workout clothes the night before. Have a home workout option for busy days. Keep your gym bag packed. The less friction between you and starting your workout, the more likely you are to do it.
2. Focus on showing up, not perfection
Some days you'll have an amazing workout. Other days you'll go through the motions. Both count. The goal is to maintain the habit of showing up, even when it's not perfect.
A mediocre workout is infinitely better than no workout.
3. Tie it to your identity
Instead of "I'm trying to work out more," shift to "I'm someone who trains." When working out becomes part of your identity rather than something you're trying to do, consistency gets easier.
4. Build in accountability
Whether it's a training partner, a program you've paid for, or tracking your workouts, find something that creates accountability. It's harder to skip when someone (or something) is holding you accountable.
When Should You Change Your Workout Routine?
Here's another question that comes up constantly: how do you know when it's time to shake things up?
You should change your routine if:
You've been doing the same program for 8-12+ weeks (your body adapts)
You've plateaued and aren't seeing progress anymore
You're bored out of your mind
Your goals have changed
You should NOT change your routine if:
You're still making progress (don't mess with what's working)
You've only been doing it for a few weeks (give it time!)
You're just looking for something new and shiny (novelty is overrated)
Progressive overload, gradually increasing the challenge over time, can happen within the same program by adding weight, reps, sets, or improving your form. You don't need to completely overhaul your routine every few weeks.
Bouncing Back from Injury Without Losing Progress
Injuries happen, and they suck. But they don't have to derail all your progress.
The key is working around the injury, not shutting down completely. If you have a shoulder injury, you can still train lower body. If you have a knee issue, you can still work your upper body.
Focus on what you can do instead of what you can't. Modify exercises as needed. Use lighter weights or different variations. Work with a physical therapist if necessary.
And remember: taking time to properly recover from an injury is not the same as "losing progress." Rushing back too soon and making it worse is what actually sets you back.
The Number One Mindset Shift That Changes Everything
Ready for the mindset shift that'll change your entire approach to fitness?
Stop thinking of fitness as something you do to fix yourself.
You're not broken. Your body isn't a problem that needs to be solved. Fitness isn't punishment for eating or a way to earn worthiness.
Instead, approach fitness as a way to take care of yourself, build strength, and become more capable. It's something you do for yourself, not to yourself.
This shift, from punishment and shame to self-care and empowerment, changes everything. It makes showing up easier. It makes the process more enjoyable. And it creates sustainable, long-term results instead of yo-yo cycles of starting and stopping.
The Bottom Line: Progress Over Perfection
Building a workout routine that sticks isn't about finding the perfect program or having endless motivation. It's about starting where you are, building consistency, being flexible when life happens, and approaching fitness from a place of self-respect rather than self-punishment.
You don't need to do everything perfectly. You just need to keep showing up and making progress over time. That's what actually works.
Ready for More?
Want to hear all the details from this Q&A session? Listen to the full episode here to get every question answered.
Want to dive deeper into related topics? Check out these episodes:
Recovery Secrets: Your Guide to Rest Days, Creatine, and Deload Weeks
My 5 Non-Negotiables for Building a Workout Plan That's Actually Effective
Need a structured program that takes the guesswork out of training? Try Broads for 7 days free and get access to programs designed to help you build strength and consistency without the overwhelm.
Follow Emily on Instagram: @emilyfeikls
Find Tara on Instagram: @taralaferrara | @broads.podcast | @broads.app
